Announcements
Happy Birthday Carol! It’s birthday burpee time!
Blackbird CrossFit – CrossFit
Front Squat (3 x 3 x 3 x 3 x 3 )
ALL: My Buddy and Me (AMRAP – Rounds and Reps)
Partner WOD
15 Minute AMRAP
30 Partner Wallballs
30 Partner Medball Sit-ups
6 Junk Yard Dogs
30 Plank Patty Cake
WU: Warm-up (No Measure)
400M Row
Pigeon Stretch 1 min each side
10 Banded Side Steps
10 Steering wheel squats
10 GHD sit-ups or Abmat Sit-ups
10 GHD back extensions or supermans
10 Pull-ups or Ring rows
10 Empty bar Front Squats
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon Stretch / Cobra Pose